Vitamin A is indeed an important component for our health as it enhances growth, our immune system, vision, and reproduction. But, recent studies suggest that excessive intake of vitamin A may be adversely influential for our bones. This article will point out where we obtain vitamin A, how much of this vitamin required, and how it can build up in our body.
What is Vitamin A?
This particular vitamin denotes a family of compounds which play important role in bone growth, vision, cell division, reproduction, and cell differentiation. We obtain vitamin A from a number of different sources. Two of the most popular are beta-carotene and retinol. Retinol is also named “true” vitamin A as it is almost ready for our body to process. Retinol on the other hand is present in such animal products, such as eggs, liver and fatty fish. It can also be present in various fortified foods, such as breakfast cereals, and our daily dietary supplements.
How Much Vitamin A Do We Need?
A Recommended Dietary Allowance (RDA) devoted to vitamin A (retinol) was developed by the Institute of Medicine. The recommended intakes are listed in the International Units you can find below.
How does Vitamin A Influence Our Bones?
Vitamin A is the family of fat-soluble compounds which play an essential role in bone growth, vision, cell division, reproduction, and cell differentiation. Vitamin A is indeed important for healthy bones. But, the excessive intake of vitamin A is associated with bone loss and the increase in the risk of fractured hip. Doctors and scientists believe that the excessive intake of vitamin A will trigger the increase in osteoclast. They believe also that the excess amount of vitamin A may relate to vitamin D, playing important role in preserving our bones.
Retinol denotes the form of the very vitamin which causes concern. In addition to obtaining retinol from diets, some people may use synthetic retinol which is chemically similar to vitamin A so as to treat psoriasis, acne, and some other skin problems. This has been shown to create the same adverse impact on our bone as dietary retinol. The use of such medications in teens and children has been associated with the delays in their growth. By contrast, beta-carotene, is to some great extent considered to be safe and has not been linked to negative impact in bone or elsewhere in our body.
How Can We Ensure the Right Amount of Vitamin A?
A lot of surveys recommend that most Americans get sufficient amount of vitamin A. in this case, the Institute of Medicine warns against the daily intake of retinol over 10,000 IU. The chart following portrays some common foods packed with retinol. Most cases of vitamin A toxicity are blamed on the intake of supplements. Healthy people that consume balanced diet commonly do not require vitamin A supplement on daily basis. Refer to the following table for detailed information regarding foods that are packed with vitamin A, and make sure you include wide variety of the foods listed in your diet.